WOD Up 5.20.19 - 5.24.19

WOD up from Columbus, OH? Can’t wait to get back to sweet home Alabama.

Monday

Power Clean Technique
6 Sets of 2:
3-Pause Power Clean

Each pause lasts 2 seconds:
Pause #1 - Knee Level
Pause #2 - Jumping Position
Pause #3 - Receiving Position

Conditioning
"Undercover"
3 Rounds:
15 Power Cleans (115/85), 20 Pushups

Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders

Directly into 1 Round:
50/35 Calorie Assault Bike

Tuesday

Tempo Back Squat
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom.

Squat Therapy
2 Sets:  :30-:60s Back Squat Hold (135/95)

Conditioning
"Wall Street"
3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14) *Females to a 9' Target

Wednesday

Strict Handstand Pushups
For Time, with a 10:00 Time Cap:
50 Strict Handstand Pushups

Conditioning
"Fight Club"
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.

Rx Barbell – 95/65
Rx Box – 24″/20″

Thursday

Conditioning
"Bar Star" Part #1
AMRAP 7 - Max Overhead Squats
First 50 Reps - 115/85
Second 50 Reps - 135/95
Time Remaining - 155/105

Rest 3:00

"Bar Star" Part #2
AMRAP 7 - Max Bench Presses
First 50 Reps - 135/95
Second 50 Reps - 155/105
Time Remaining - 185/125

Rest 3:00

"Bar Star" Part #3
AMRAP 7 - Max Deadlifts
First 50 Reps - 185/135
Second 50 Reps - 225/155
Time Remaining - 275/185

Friday

Buzz Lightyear"
In Teams of 3, with a 30:00 Time Cap:
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees
9 Rope Climbs (15')
... Directly into:
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

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